12/29 F3 Omaha – Oracle AO – Winter Quarters (FNB Parking Garage)

Q: Specimen

After the welcome and disclaimer, I shared a piece of my mind! Last week, Brazilian talked about David Goggins and how incredible his story is. This week I began listening to Goggins’ book “Can’t Hurt Me”. Despite the profanity-laced audiobook, I had to keep listening because the story is so compelling. If you can ignore the vulgarity and take the message for what it’s worth, you won’t feel anything less than inspired by this guy.

Goggins talks about what he calls the 40% rule: we’re all lazy and slip into a comfort zone that keeps us performing at 40% of our maximum potential. Goggins pushed through his 40% and then some. He lost around 100 pounds in less than 3 months to enter navy seal training. His story is remarkable. He says anybody can become a totally different person. It takes a lot of heart, will, and an armored mind but I fully agree.

In the intro to the book, Goggins talks about Heraclitus, a philosopher in the Persian empire (5th Century BC) and his observation of men on the battlefield:

Out of every 100 men, 10 shouldn’t even be there, 80 are just targets, 9 are the real fighters and we’re lucky to have them, for they make the battle. Ah, but the one, one is a warrior.

The PAX huddled up and I blared the music! We broke after a three count to start getting after it. Today we were all warriors fighting to break through the bar we set for ourselves around 40% of our maximum potential.

WARM-A-RAMA (Mosey up one level)

  • Windmill x10 IC
  • Air Squat x15 on the down
  • Dancing Bears x10 IC (Left leg/Right arm up simultaneously then alternate sides)
  • Side Straddle Hop SSH x20 IC
  • String Rippers x15 IC
  • Newtons Cradle x15 IC (Plank left arm up, regular plank, right arm up)

The Thang (Mosey down to bottom ramp)

Jacob’s Ladder – Typically supposed to be 7x up a hill with an increasing number of burpees at the top. I modified this for the parking garage and here’s how it ended up:

  • (UP) Run 1 ramp up = 10 burpees OYO, al gore for six, mosey to next ramp
  • (UP) Bear crawl halfway/Crawl bear half way up ramp = 20 squat jumps OYO, lunge to next ramp, Al Gore for six
  • (UP) 1 lunge + 1 squat all the way up ramp = 30 merkins OYO, plank for six, mosey to next ramp
  • (UP) Bernie Sanders (run backwards) up ramp = 40 monkey humpers OYO, pickle push for six, mosey around the upper lot to start the descent!
  • (DOWN) Lunge down one ramp = SSH for six, mosey to the next ramp
  • (DOWN) Run down one ramp and perform Dancing Bears until the six is in, mosey to next ramp
  • (DOWN) Bernie Sanders down 20 Merkins OYO; Al Gore, mosey to next ram
  • (DOWN) Crawl Bear/Bear Crawl down; Mountain Goats (3 count mountain climbers/ both legs kick on 4) for six

Balls to the Wall Relay (x2) – PAX in a line on the wall. All guys in wall sit position. First guy goes vertical with toes touching the wall inverted with hands on the ground. The rest of the PAX follow suit one by one. Once one line is complete go back one by one rotating from balls to the wall to wall sit.

Clock Merkins on ramp. 5 merkins at 12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock position. Repeat 1x

I asked the PAX whether they wanted to stay in the garage or mosey out to try out sledding. Two guys said they wanted to sled (I think it was Ponzi and The Plague) so the rest of the PAX followed suit and moseyed to the hill north of the FNB parking garage.

Sledding relay with a You Call It RING OF FIRE –

2 PAX sat on the sled while one PAX pushed them with all their might. This was a real sight to see and next time I’ll take some video. Most of the PAX were in running shoes and not properly dressed for the occasion; I saw several exposed ankles and also some unexpected lower back tattoos. 90% of the PAX pushing the sled met the snow; sometimes our feet just get moving too fast. Despite some clothing concerns, when Ponzi and the Plague make the call, the PAX follow. While the sledders sledded (?), the rest of the PAX got shredded. Circled up on the tundra, each member would call out workouts one by one until it was their turn to satisfy the need for speed on the sled.

After all sleigh racers had a chance to shine, we finished with a couple minutes of Mary:

  • Flutter Kicks
  • Mountain Climbers


Thanks to Teen Wolf for visiting from VA. Hopefully, it was a great beatdown

T-Claps to TC: We appreciate you being there to allow us to use the garage and are praying for your recovery!

I ended with more Goggins talk:

Heraclitus, a philosopher in the Persian empire (5th Century BC) described men on the battlefield:

Out of every 100 men, 10 shouldn’t even be there, 80 are just targets, 9 are the real fighters and we’re lucky to have them, for they make the battle. Ah, but the one, one is a warrior.

Just showing up for these workouts puts you in the group of 9 real fighters! Great work! Goggins: From the time you take your first breath you become eligible to die. You also become eligible to find your greatness and become the one warrior but it is up to you to equip yourself for the battle ahead. Only you can master your mind which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.

Today we’re all warriors…let’s break through our 40% barrier!


1/1/19 – F3 Cornhusker Handicap begins at 7am and runs for a full hour with coffeteria to follow. Lowman says the coffee is on him for any FNG and the PAX who brings them, so get after the EHing before the ball drops!

I closed the group in prayer and we were ready for breakfast burritos!!!! WHAT?!

My wife, Heidi, appreciates the impact the F3 brotherhood has had on me and last weekend we decided to make a boatload of breakfast burritos for the PAX. She heated those burritos up, grabbed our kiddos, snagged some coffee from Starbucks, and came to show the PAX some love. The PAX devoured the 30 burritos and Heidi enjoyed getting to talk to some of you.

We made 56 burritos and my back-up plan was to text Heidi to heat up more burritos if the group was larger. Thanks to the fartsackers, I have burritos for days! #suckers.

I’m thankful for the impact you’re having on me and the rest of the community. I can’t wait to see the continued explosion in the numbers of men being impacted by F3 in Omaha and in the country in 2019! Get after it out there and keep encouraging your sad-clown homies to raise the bar from that all too easy 40%.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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